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Step 1
Start in the fighter's stance, balancing your weight on the knees. Keep your chin tucked down and hands in guard position. Begin the jab by stepping forward with the lead foot and extending the front arm. Form a fist with the palms facing the floor. Snap the fist out to the target, leaving a slight bend in the elbow. Recoil the arm and resume the fighter's stance.
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Step 2
Following the jab with the cross, quickly shift the rear body forward and extend the rear arm toward the target. Pivot on the ball of the rear foot, driving your weight from the rear leg to the front leg.
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Step 3
Rotate the rear shoulder forward and snap the fist out toward the target with the palms facing down. Leave a slight bend in the elbow to prevent hyperextension. Recoil the arm and resume the fighter's stance.
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Step 4
Prepare for the knee. Bring your elbows together and make a vise-like hold that will go around the neck of your opponent. Grabbing the neck will throw your opponent off balance and stablilize you. Your weight should be evenly balanced on both legs.
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Step 5
Shift your weight to the front leg and lift the rear leg in a vertical position. Make sure your knee is at the side of your body. Pull your hands toward the rear knee while swinging your knee into the target. Keep the knee vertical.
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Step 6
Strike the target in the legs, groin, stomach or head. Return the leg to the floor and release your hands. Regain your balance and resume the fighter's stance. The knee strike is strong and you can cause severe damage, so be careful.
